RPE CALCULATOR
Measure your training intensity for optimal strength training
Calculate Your RPE
Enter your workout details to determine your Rate of Perceived Exertion.
Your RPE is:
Enter your workout data to calculate
RPE Scale
What does your RPE mean?
Your RPE score will help you understand how intense your workout was and how to plan your next training session for optimal progress.
Understanding Rate of Perceived Exertion (RPE)
Rate of Perceived Exertion (RPE) is a scale used to measure the intensity of your exercise. It's based on how difficult you perceive your effort to be, taking into account physical sensations like increased heart rate, breathing rate, sweating, and muscle fatigue.
Originally developed by Swedish researcher Gunnar Borg, the RPE scale has been adapted for strength training to help athletes auto-regulate their workouts and maximize training effectiveness while minimizing the risk of injury or overtraining.
Benefits of Using RPE in Your Training
Individualized Training
RPE accounts for daily fluctuations in energy levels, stress, and recovery, allowing you to adjust your training based on how you feel each day.
Prevents Overtraining
By listening to your body's signals, you can avoid pushing too hard on days when you're not fully recovered, reducing injury risk.
Long-Term Progress
RPE helps you make consistent progress by ensuring you're training at appropriate intensities for your current fitness level.
How to Use the RPE Scale Effectively
To get the most from RPE-based training:
- Be honest with yourself about how many reps you truly had left in the tank
- Consider using a training log to track your RPE alongside weights and reps
- Adjust your training based on your RPE readings rather than sticking rigidly to predetermined weights
- Use RPE in conjunction with other metrics like volume and frequency
RPE Frequently Asked Questions
RIR (Reps in Reserve) is closely related to RPE. While RPE measures perceived exertion, RIR specifically estimates how many reps you could have performed with good form before failure. An RPE of 8 corresponds to 2 RIR, meaning you had 2 reps left in you.
Yes, but it may take some practice. Beginners should focus on learning proper form first, then gradually incorporate RPE as they become more experienced at gauging their effort levels.
RPE can be used for all strength exercises, but may feel different for compound movements versus isolation exercises. It's important to learn how each exercise feels at different RPE levels.